Gotta Go? 4 Expert Tricks to Pee-Proof Your Next Run

Sure, we've all had issues with our fuel belts or socks while we've hit the pavement (or the track, trail or muddy obstacle course). But have any of you often noticed that shortly after a race begins, your bladder needs immediate relief? Like you have to pee that second?

It turns out that any exercise that increases pressure on your abs--including running, gymnastics, and even jumping rope--puts stress on your bladder, explain Melinda Abernethy, M.D., and Margaret Mueller, M.D., fellows in the department of obstetrics and gynecology at Loyola University's Chicago Stritch School of Medicine. Follow these top tips to run your way to a PR your next race--without peeing behind a tree in Central Park. [Ed. note: Not like we've ever done that...]

1. Always Go Before You Go: Duh, but it’s important: Even for people with a completely healthy bladder and pelvic floor, starting your run with a full bladder could lead to unanticipated accidents. (Plus, it’s just plain uncomfortable!)

2. Stay Hydrated–But Don’t Chug: Your thirst levels will tell you when you need to hydrate. When you are thirsty, replenish in small amounts. No guzzling!

3. Limit Caffeine Consumption: Coffee and tea may help you with your energy levels before a run, but caffeine is a diuretic that may trigger your need to go. Also keep an eye on any energy gels or gummies you’re popping during long runs, which also might contain caffeine.

4. Work Out Your Kegels and Six-Pack: When you’re not running, Kegel exercises can help promote a healthy pelvic floor to prevent leaking episodes. And strong abdominal muscles can help keep your bladder from busting during times of increased pressure!

*Disclaimer: If you’re bothered at all by how frequently you have to pee–or feel like you have to pee–you should talk to your doctor.*